Nutrition and Healthy Aging: 6 Essential Nutrients to Focus on After 50

As we age, our bodies naturally change. Metabolism slows, muscle mass declines, and nutrient absorption shifts. While your calorie needs may decrease over time, your nutrient needs become even more important.

Eating a variety of nutrient-rich foods is one of the best ways to support energy, strength, and long-term health. Nutrient-dense foods provide more vitamins, minerals, and protein per calorie, which helps you get what your body needs without overeating.

At PartnerMD, our health coaches work closely with patients every day to help them make smart, sustainable choices for their long-term health. One of the biggest questions we hear is, “Which nutrients matter most as I get older?”

Here are six essential nutrients we focus on to support healthy aging, plus practical tips on where to find them and how to work them into your daily routine.

1. B Vitamins

B vitamins are essential for energy production, brain function, and skin health, and they also support important processes like methylation and detoxification. Because these vitamins work best together, it is important to include a variety of sources in your diet.

B12

Why it matters: B12 plays a key role in energy production, nerve health, and red blood cell formation. As we age, it can become more challenging to absorb from food, so focusing on reliable sources is especially important.

Food sources:

• Salmon, tuna, and sardines

• Eggs and low-fat dairy

• Lean beef and chicken

• Fortified plant-based milks

Folate (B9)

Why it matters: Folate supports methylation, detoxification, and healthy cell repair. While it’s often discussed in the context of pregnancy, folate remains important for overall health at every age.

Food sources:

• Leafy greens like spinach, kale, and collard greens

• Asparagus, Brussels sprouts, and broccoli

• Beans, lentils, and chickpeas

• Oranges, avocados, beets

B6

Why it matters: B6 helps your body metabolize protein, supports nervous system health, and plays a role in mood regulation and immune function.

Food sources:

• Chickpeas (one of the highest natural sources)

• Poultry and lean meats

• Bananas, potatoes, and sweet potatoes

Extra Tip: Nutritional yeast is an easy, plant-based source of multiple B vitamins. Sprinkle it on toast, roasted vegetables, oatmeal, or popcorn for a quick nutrient boost.

2. Magnesium

Why it matters: Magnesium supports over 300 processes in the body, including energy production, muscle relaxation, and nervous system balance. It is often called the “calm mineral” because it helps ease tension and improve sleep quality.

Food sources:

• Spinach and leafy greens

• Almonds, cashews, and peanuts

• Pumpkin seeds and chia seeds

• Black beans and lentils

• Avocados and bananas

Extra Tip: Magnesium glycinate supports relaxation and better sleep, while magnesium citrate may be more helpful for digestion and relieving constipation.

3. Essential Fatty Acids (Omega-3s)

Why they matter: Essential fatty acids, especially omega-3s, act as natural anti-inflammatories and play a role in heart, joint, and brain health. They can help reduce chronic inflammation linked to conditions like arthritis, heart disease, and cognitive decline.

Food sources:

• Salmon, sardines, and mackerel

• Anchovies and tuna

• Walnuts, chia seeds, and flaxseeds

• Algae-based supplements for plant-based options

Extra Tip: If you don’t eat fish, consider a fish oil or algal oil supplement. You can also include omega-3 enriched eggs or grass-fed beef, which provide smaller amounts of EPA and DHA.

4. Zinc

Why it matters: Zinc is a mineral that supports immune function, wound healing, hormonal balance, and healthy digestion. It also plays a role in maintaining taste and smell, which can change as we age.

Food sources:

• Oysters and shellfish

• Beef and pork

• Pumpkin seeds and cashews

• Yogurt and cheese

• Chickpeas and lentils

Extra Tip: If you notice a reduced sense of taste or smell or slower wound healing, ask your physician to check your zinc levels.

5. Vitamin D (with K2)

Why it matters: Vitamin D supports bone strength, immune function, and mood regulation. Many adults over 50 do not get enough, especially during winter months or if they spend little time outdoors.

Pairing vitamin D with vitamin K2 can help your body better direct calcium to your bones and muscles, where it’s needed most.

Food sources:

• Salmon, sardines, and mackerel

• Egg yolks

• Fortified milk and dairy products

• Mushrooms exposed to sunlight

Extra Tip: Spend 15 to 20 minutes in direct sunlight a few times a week to boost your natural vitamin D production, especially during spring and summer.

6. Protein

Why it matters: Protein is essential for maintaining muscle mass, strength, and mobility as you age. Since many adults eat less overall as they get older, every calorie counts more, and prioritizing high-quality protein becomes especially important.

Daily target: Aim for at least 1 gram per kilogram of body weight per day. If you’re active or strength training, you may benefit from increasing that to 1.2 to 1.5 grams per kilogram.

Food sources:

• Fish and seafood

• Chicken, turkey, and lean beef

• Eggs

• Greek yogurt and cottage cheese

• Beans, lentils, and soy products

Extra Tip: Spread your protein intake evenly throughout the day. Including protein at every meal helps preserve muscle mass and strength as you age.